Not all fresh ingredients are expensive. Tomatoes and mushrooms can be very cost effective, including eggs. Compare to see if you get more bang for your buck with egg whites from fresh eggs or the carton kind. You'll use so little of the low fat feta, this ingredient will also go far for the money. But best of all, you'll get a hot protein-packed breakfast loaded with low-calorie veggies. Enjoy! PCOS Nutrition made with love.

When money is tight, inflation is high, gas is expensive, or you just want to eat healthy for less, here's a standard delicious go-to lunch or dinner recipe. Tip #1: Buy frozen. Frozen veggies retain much of their nutrients from the moment their picked then frozen, and cooking in a microwave with minimal water means nutrients don't escape into copious water. Frozen chicken breasts can be divided into serving sizes and pulled out as you need them. Or cook a full pack and save half for your lunch or dinner tomorrow. Don't skimp on the veggies. Get a good 400-500g serving to fill your belly for very little money. And your digestion will thank you!

Oat Bran is our top choice of complex carbohydrates for PCOS Recipes because it's low on the glycemic index, low calorie, and very affordable. You can enhance its protein count by adding egg whites or protein powder and the latter also bumps up the flavor.

For this recipe, we used Strawberry protein powder, also very economical when bought in bulk and frozen blueberries, which always sell for a fraction of fresh. Just a dash of salt gives the berry sweetness a check. Adjust the water to your level of creaminess and as always, you can use almond milk, oat milk, or regular milk in place of the water, just remember to add the calories.

We typically go for more Mediterranean diet style fats like olive oil. But on some treat days, we indulge in dishes where butter is indispensable. Namely anything picatta. This cauliflower picatta pairs roasty, toasty cauliflower fresh out of the oven with a glorious lemon, butter, caper sauce. Add chickpeas and make it a full vegetarian meal! PCOS Nutrition made with love.

We made this recipe with almond flour and protein powder the first time through the test kitchen and it was a big no-go. This time, we simplified, using ground oat bran as our 'flour' and removing the protein powder altogether. The results, a firm, citrusy-sweet, bright and absolutely delightful tea cake. This one travels well so perfect as a healthy gift to bring to a dinner party. PCOS Nutrition made with love.

You're reading, '5 jalapeños' and you're bracing yourself, but it's not that kind of recipe. We remove the seeds so we don't get all the heat, but still get that peppery flavoring in our marinade. The result is a tangy, flavorful meat that's paired with crisp red onions and cilantro for an incredibly interesting dish. Grill them outdoors and count how many times you say, 'yummmmmmm.' PCOS Nutrition made with love.

We sent this recipe through the test kitchen 3 times with varying ingredients! And finally we landed on the perfect balance of sweet potato, oat bran, and egg white that cooks up soft and tender on the pan. Sweet potatoes offer a delicious low-GI carb source to help lower cortisol levels post-workout or to kickstart the day with low or no-calorie syrup. PCOS Nutrition made with love.

Treat Day means you get 500 extra calories of any food you want. Gruyère cheese fits in oh so deliciously on this delightful day. This recipe delivers eggplant and red peppers at their best: roasted, dried, and mixed with eggs and cheese to create a wonderfully-interesting gratin. So, while it's a treat and a half, it's also a nutritionally impressive and sizeable side. EN-JOYYYY! PCOS Nutrition made with love.

These simple protein pancakes with fresh, whole cranberries aren't too sweet on account of the berries. But they're not too tart either. They're right in the middle of your bliss, and oh so simple to conjure. And what a protein boost! We recommend at least half a serving after training to nourish your muscles and help lower cortisol. PCOS Nutrition made with love.

If you prefer a plain cappuccino, just leave out the protein powder. But if you love a little sweetness in your coffee, protein powder is a great hack to getting sweet and jumpstarting your daily protein count. PCOS Nutrition made with love.

This citrus chicken dish packs one wallop of a protein serving at 58 grams. The dish itself isn't particularly sweet, but more wholesome and brothy. Pineapple is use to marinate the chicken for 15 minutes as a tenderizing agent. And it works! You're left with tender-to-the-fork chicken breast that feels like dark meat, while giving a fresh pineapple crunch on account of the raw pineapple and red onion salsa topping. Fantastic! PCOS Nutrition made with love.

These stuffed tomatoes get a bready taste and feeling from nutritional yeast, rolled oats, and yogurt mixed with herbs. They are absolutely delicious. Partner-approved! PCOS Nutrition made with love.

Whether fresh or defrosted, this Manhattan scallops recipe goes down with the soul-warming feeling of chicken soup and the accent of big city seasoning. The scallops are enhanced but not overpowered. It's a cinch to throw together and so low in calories, you can have a particularly tasty side. PCOS nutrition, made with love.

They take just a little prep, but these zucchini patties are a delicious way to eat your vegetables. Fresh dill and tart feta give this side its rich flavors. The garlicky yogurt dip is tops it all off with zippy zing. PCOS nutrition, made with love.

The warmth and spice of Dijon mustard meets the caramelly sweetness of erythritol 'brown sugar.' Add that to a perfectly cooked, piping hot salmon filet and your taste buds will be thanking you. This may be the dinner recipe we come back to the most when we want a simple delicious dinner. Never disappoints. PCOS nutrition, made with love.

There isn't anything that replaces ranch dressing. Healthy oil & vinegar leaves much to be desired. Sometimes you just have to have a creamy dressing. Well, sink your forks into this, my dears. A healthy ranch dressing that delivers on taste. It is easily our most used recipe for salads, veggie sticks, and Buffalo cauliflower. PCOS Nutrition made with love.

This recipe almost nails half your protein requirements for the day! Give yourself a good start. PCOS nutrition made with love.

The chicken and cauliflower are gently seasoned and roasted for a delicate flavor. The yogurt sauce tastes of fresh herbs and will have you dipping and maybe even dunking your dinner. We pound the chicken in this recipe to ensure the chicken is cooked evenly so some parts aren't overcooked while others under. That's a little tip from our fitness model sisters who sometimes exist on chicken breasts. Additionally, everything doesn't go into the oven all at the same, but you start with the veggies, then add the chicken later to ensure perfectly roasted veggies as well as juicy-baked chicken. It's worth the small effort. Enjoy this perfect combo of hot and cool. PCOS Nutrition made with love.

We intended this zucchini dish to be a dinner side, but it is very much an egg breakfast. Don't let the zucchini 'blanching' scare you off. Blanching is super-easy once you try it once and it's not time consuming as you can blanche lots of zucchini at once. The result is vibrant green, tender-cooked zucchini slices you can beautifully fan across the pan for an impressive presentation with very little work. Now, here's the good part: We loved this recipe and enjoyed it for several days in a row, warmed up in a frying pan. Not only that, our teenagers loved it and one even asked for the recipe. That is a ringing endorsement. Enjoy! PCOS Nutrition made with love.

Perfect when you're in the mood for a light breakfast because you have a big dinner planned, or when you're just feeling simple, fresh ingredients. PCOS Nutrition made with love.

If you're a mushroom fan, we offer you this fantastic fungi! Portobello mushrooms -- the mama of all mushrooms -- stuffed with zippy homemade Basil Lemon Pesto, topped with mozzarella and campari tomatoes. The pesto makes it a treat day item. You can easily double your serving size depending on the calories you have to spend. Ciao bella! PCOS Nutrition made easy.

This salmon dish combines sweet, sour, and spicy for a crisp-tender result you'll savor. The spinach salad is 2 cups per person, but you can easily increase that amount and add your favorite dressing if desired. Each serving is fairly low-calorie, so have it on a treat day when you're enjoying higher calorie breakfast and lunch or maybe a high calorie side or snack. It's only a treat on account of the wheat breadcrumbs. It is delicious, so enjoy! PCOS Nutrition made with love.

If you need a breakfast you can carry out the door or you're just in the mood for fresh food and tangy kefir, here's a good one for you. We bump up the protein with a couple tablespoons of protein powder. But if this smoothie is a side to your already protein-rich menu, feel free to leave out the protein. Chia brings the texture and the erythritol sweetener is optional. PCOS nutrition made with love.

This cabbage soup is a staple. There's no better veggie to cut calories than cabbage. You can eat a proper ton of it before you start racking up the calories. And it takes on the flavor of whatever you're cooking. In this case, you get a zesty, chili-like soup that clears your sinuses, depending on the level of chili powder you use, and satisfies you to the core with the kidney beans and large serving. It is an excellent soup to freeze. It defrosts to the same quality as fresh. One. of. the best. Hands down. Enjoy! PCOS Nutrition made with love.

We hear from a lot of women who don't like eggs and they don't like oat bran, so we suggest protein pancakes. Yes, they're essentially made from oat bran, but with a little zero-calorie maple syrup, it feels different enough.

These are our super-simple blueberry pancake version when you don't feel like messing around too much, but you're ready to eat! PCOS Nutrition made with love.

The tahini in this cold dessert gives it a smooth, nutty flavor. You will want to eat it fast while it's soft serve consistency, and it will not be a problem. This is an all-star recipe, healthy or not. PCOS Nutrition made with love.

The variety of ingredients in this chicken salad its secret to success. Celery, onion, apple, and capers! If you're mad about pickle, feel free to toss it in. The lettuce cups make a little boat for easy mouth-delivery. You'll be full and avoid food coma altogether, while getting a nice protein bump. PCOS Nutrition made with love.

Grilled salmon is a good protein staple delivering lots of muscle-building material and a good serving of healthy fat. Pair with a larger-than-life plate of vegetables and you'll be stuffed for the night. We love olive oil on our veggies, but feel free to leave it off. PCOS Nutrition made with love.

Thanks to the low-calorie miracle of erythritol sweetener, we're able to keep all kinds of childhood treats and seasonal staples on the menu. Zucchini bread is delicious and now nutritious. With our version, you get a very large serving each morning. Enjoy! PCOS Nutrition made with love.